July-August. 2025 | The HEALTH
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23 between meetings.
They asked a number of their employees to wear an electroencephalogram( EEG) device and instructed them to attend meetings without taking a break in between.
An EEG measures the electrical activity in the brain. The following week, they asked the same group of employees to wear the device, but this time with a break in between their meetings.
Initially, the researchers observed that, as early as the second meeting, the participants began to exhibit signs of stress and fatigue in their brains.
This is reflected in those parts of the brain in orange and yellow. The critical prefrontal cortex( PFC) was showing signs of reduced activity. The PFC is that part of the brain which we use when making decisions or trying to solve complex problems.
Daniel Kahneman called this part of the brain, System 2. The researchers observed the same lack of activity after the third meeting concluded without a break.
Strangely, by the time of the fourth meeting, there seemed to be more electrical activity. The most probable explanation for this was that the participants stopped paying too much attention to what was taking place in the meeting.
When they repeated the exercise with the same group the following week, but this time with explicit instructions that the participants should have a 15-minute break in between, the results showed the benefit of giving the brain time to recharge.
As can be seen from the area in blue in the second chart, with just a short rest, the brain was more energised and the participants did not feel any of the effects of ego depletion or stress.
REDUCED EFFECTS
There are two straightforward techniques for reducing the effects of ego depletion.
Firstly, a short walk( even just walking the office corridors) can help reduce stress and ego depletion. The science behind this is elementary. When we move, a neurotransmitter called serotonin is released.
Serotonin is sometimes referred to as the " feel-good " hormone. Ninety-five per cent of this hormone is produced in the gut. Five per cent is created in the brain, and it is this serotonin that is released when we move, thus improving mood and reducing the effects of stress.
The second technique, which helps alleviate stress and ego depletion, is mindfulness. A simple mindfulness exercise, such as the 4-7-8 deep breathing technique, activates the parasympathetic nervous system.
This helps us enter a state of relaxation, thereby relieving the brain of stress and fatigue. This technique was
devised by Dr Andrew Weil, a Harvardtrained physician and pioneer in integrative medicine.
This technique has become very popular, and particular brands of smartphones carry this app as part of their mindfulness offering.
FURTHER IMPACT
Science Daily, a US medical journal, reported in April 2011 that research was carried out by professors at Columbia University( USA) and Ben-Gurion University( Israel).
The professors examined 1,000 parole hearings in Israel and found that 65 per cent of those who had a favourable outcome to their hearing had their case reviewed in the morning.
It appeared that the later in the day the hearing took place, the less likely the prisoner would get a favourable outcome. The professors also noted that the number of favourable outcomes appeared to increase after a short break in the proceedings.- The HEALTH
LESSONS FROM THE RESEARCH
The brain needs a rest. When we wake up in the morning, assuming we have had a sufficient night ' s sleep, the brain is fully charged. Depending on the nature of our activities during the day, the brain ' s energy levels quickly deplete. If we do not recharge the brain through rest, the resilience of the brain means we can still perform, but whether we can perform at our maximum best is questionable. Short breaks during the day can help the brain recharge. A break means a real, proper break.
Do not make important decisions when ego-depleted. Both Microsoft research and research on parole hearings have shown that there is a cut-off point for the brain. If we continue to make crucial decisions when tired, there is a risk that we might overlook something.
Important meetings and discussions should take place earlier in the day. This is especially if the debate is a difficult one.
Invest time in scheduling. When scheduling your calendar for meetings and discussions, give sufficient thought to the nature of the meeting. When I worked in Toronto, one of my tasks was to inform trainees whether they had advanced to the next level. The firm there operated on the up or out principle. If we could not see a pathway for them to move up to the next level, they were asked to seek employment elsewhere. The Human Resource department used to always schedule these difficult discussions for five pm in the evenings. This was a big mistake( one that has since been corrected). Managers and leaders who invest in thinking through their scheduling for the week will definitely feel the benefits, not just in how they feel, but also in the quality of discussions they have and the decisions they make.